Kneeling Pushup
Kneeling Pushup is very effective at strengthening and toning the chest, triceps, and shoulder muscles.
INTERMEDIATE
Progression Push-ups
A scalable push-up variation gradually increasing difficulty—through knee, incline, or negative patterns—to build pressing strength, stability, and technique.
Instructions
- Get on all fours with your knees and toes bent and touching the floor. Your hips should be above your knees. Your arms should be slightly wider than your shoulders and directly below your shoulders.
- Stretch your legs, lift your knees off the floor, and get into a push-up position.
- Lower yourself down using your arms and at the bottom of the movement place your knees on the floor.
- Push yourself back up using your arms. Once at the top, return your knees back to the starting position.
Tips
- Keep your core tight throughout the movement.
- Avoid flaring your elbows out from your side.
- Find a pushup variation that you find comfortable while performing.
Alternative Exercises
Incline Pushup
Incline Pushup works your chest muscles, shoulders, and triceps. Unlike traditional pushups, incline pushups take some of the pressure off your arms and shoulders to give you a solid chest workout. Incline pushups are easier to perform than standard pushup...
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